Category: Uncategorized

Metcon.

5rft.

500m row
10 kettlebell split snatch (right arm) 24/16kg
5 strict pull up or chin up
10 kettlebell split snatch (left arm)
5 strict pull up or chin up

Lift.

Split jerk. Heavy 2rep (Heavier than 22nd July)

Metcon.

10rft
3 deadlift 120/80kg
6 handstand push up
9 wall ball 10’/9′ 9/6kg

Gymnastics.

10min working on strict muscle up.

Metcon.

21min omem.

Min1. 10 ring rows.
Min2. 15 box jump 24/20
Min3. plank hold

Lift.

Hang power snatch + Power snatch. Build to a max.

Metcon.

16min amrap

200m shuttle run (50m out, 50m in)
10 snatch 42.5/30kg

Rest 2min after each rd.

Strength.

Back squat. Cycle 2

70% x 3
80% x 3
90% x 3+

Metcon.

1000m AAB
40 thrusters 20/15kg
20 burpees

Gymnastics.

Hollow rocks
Arch rocks
Nose & Toes hold

Metcon.

22min amrap
50 double unders
40 air squat
30 Russian swings 24/16kg
20 shoulder to overhead 52.5/35kg
10 burpee pull up

Metcon.

10min amrap
200m run
15 box jump 24/20
10 ring dip

Rest 2min

In 10min establish a max in Clean & Jerk complex.

Hang power clean + Power clean + 2 Split jerk

Strength.

Back squat. Cycle 2.

65% x 5
75% x 5
85% x 5+

Metcon.

4rds of omem.

Min 1. 15/10 AAB Cal
Min 2. Amrap of 5 SDLHP 60/40kg
10 Ab mat sit up
Min 3. 3-5 L-sit chin up

Lift.

Split jerk. Build to a heavy 2 rep.

Metcon.

Death by Target Burpees

Metcon.

‘Kelly’

5rft

400m run
30 box jump 24/20
30 wall ball 10’/9′ 9/6kg